***Happy Birthday MKR***
Two weeks deep into the Nutrition Challenge! I hope all of you are feeling better, more alert and sleeping better. The trash talking on Facebook is quite entertaining. If you are on Facebook and are not in the CrossFit Beverly Community Chat page, please request into the group and the admins will get you in. Remember, for the challenge to be effective, wether it be weight loss, change in your body composition, strength building, or increased endurance/stamina, 3 days a week minimum is is where you will see results (as long as you are following a good nutrition plan.) Remember, attendance is a variable in your teams overall score. If you miss days throughout the week you can make it up on Wednesday evening Open Gym or Sunday morning Open Gym. You can redo a workout from previous posts, make up your own, or spend time on skill work or strength training. We will log you in to the Open Gym sessions and you will receive points for attendance. However, as stated earlier, rest is also important. 7 days a week is not recommended. Please take at least 1 day a week off. Boot camp also counts for attendance, but you can not receive multiple points per day for attendance. For those of you who double up, WOD then Boot camp, while commendable and bold, it’s only 1 point.
If you have a team name please let me know and I will use that for postings.
Some of you may have seen a few of us doing some extra work before/after WODs. Ed O’Keefe has suggested, and is doing, a challenge where every day we perform:
65 Air Squat
65 Push Ups
65 Sit Ups
65 Bench Dips
This is an effort to change our mindset on what we can accomplish as a part of our daily routine. If we make a pact with ourselves to perform the work, we then will 1. feel a sense of accomplishment, and 2. Change the physical nature of our bodies while getting better at body weight exercises. I have been doing it for 8 days now and I already feel better at push ups and burpees. There is no obligation and this is purely voluntary. If you choose to participate there is no time cap to do the work. If any of the exercises are a part of the WOD or warm up you can deduct them from the work you have to complete. It’s a lot of fun and we encourage you to get a buddy and join you.
Our CrossFit Kids JV program will resume Wednesday February 3 at 4:10pm. Sessions will be Wednesday’s at 4:10pm and Sunday’s at 11:00am. The classes are designed for kids ages 6-12. If you have kids in this age range this is a great program to allow them to burn off some energy, play some games have fun and do what you do at the Box.
Prepare for the Open! Open season begins Thursday February 25 and continues through Sunday March 27. 5 workouts, 5 weeks. Registration is live!!! Click here to register for the CrossFit Games Open. Select CrossFit Beverly as your team. Test yourself, push yourself, get involved! This is a global event and is the one time of the year you can measure yourself with athletes from around the world of similar abilities. We will be programming the workouts Friday’s and Saturday’s. Team WOD will be on hold during the Open and we will run heats where athletes will have a judge to count reps. Get ready, it’s gonna be AWESOME!!
The Double Under clinic sign up is live. Click here to register. I would be thrilled to see many of you master your Double Unders and get away from the pesky triples #savethecalves. The clinic will be held Sunday February 21 at 9:00am, which will be 1 week before the CrossFit Open. What better time to learn DUs then just before the Open? Cost is $50 per athlete, $80 if you want to add a custom rope and the clinic is 3 hours. Rx Smart Gear requires a minimum of 12 athletes, so if we can not fill the minimum they will not attend. I am only sharing this as I do not set these standards and am not responsible if they do not come. We have 8 signed up and we only need four more to assure the clinic happen. If you are genuinely interested there is no better time than the present.
Now with the cold a part of our lives, salt, slush and snow will be too for the next couple of months. Please bring an indoor pair of shoes so not to track in salt and muck from the outside onto the gym floor. Wet, salty shoes wreaks havoc on the rowing machine foot pegs, the rubber floor and everyone’s clothing when they drop down in a puddle of someone else’s shoe muck. Also the floor when wet can be incredibly slippery. Thanks for your cooperation.
Thanks to all of you who are “liking” the daily web posts on Facebook. It really is working and we are now reaching 400-500 of you a day which is a great boost. People have been telling us they are now getting the WOD posts on Facebook to come up on their newsfeed. This is great news, so please continue so we can expand our reach and share with the area our program. Your continued support is greatly appreciated.
For those who have taken a shine to Olympic Lifting, there are a few events coming up in new year that we can get you trained for and get you involved.
-February 13 @ CrossFit Illumine Meet
-June 25 @ Sayre Park Summer Open
-September 10@ CrossFit Construct, Chicago Open
-September 11@ CrossFit Alpha Dog Meet
Here are Attendance scores after Week 2 (minus Sunday Open Gym.)
Team 2 Weapons Of Mass Reduction(five members)
Nacho Bel Grande
Team 3 Butt Wait! There’s Less
Team 10 (five members)